If you've been yearning for sculpted and toned arms, working out on the treadmill or elliptical machine isn't going to help you get the muscle tone you're looking for. The best exercises for shapely and attractive arms require you to challenge several key muscle groups in the upper and lower arms; you'll need to do exercises that target your biceps, triceps, shoulder muscles and upper back so that you can build strength and increase muscle size in each area. Here are some of the best exercises for getting your arms in great shape:
Bicep Curls
Bicep curls are one of the easiest exercises for the arms and can help you develop strength in the lower and upper arms. You can perform this exercise by standing with feet shoulder-width apart and holding two dumbbells (one in each hand) in front of you. Slowly lift the dumbbells to a 90-degree level and hold. Repeat the sequence for each rep, inhaling as you lift and exhaling slowly as you lower the dumbbells.
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Tricep Kickbacks
The triceps are one of the hardest muscle groups to work, but tricep kickbacks can keep these muscles in great shape and help you get that defined, sculpted look. To perform the tricep kickback exercise, you'll need to lift a dumbbell "backwards" (the opposite of a bicep curl) by pulling it back behind you.
Perform this exercise with feet in a staggered position and your free hand balanced on your knee; then slowly pull back the weight and hold. Repeat the sequence to complete a rep and slowly build strength in your triceps, shoulders and upper back.
Overhead Press
This simple exercise will give your upper arms, shoulders and upper back a challenge and can be performed with a pair of dumbbells or a barbell. You'll need to stand with feet shoulder-width apart, or sit in a chair in an upright position. Slowly lift the barbells or dumbbell over your head and hold for several seconds before lowering to ear level. Repeat the sequence to challenge the biceps, triceps and shoulder muscles and increase strength in each area.
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Push Ups
The basic push-up helps to work your triceps, deltoids and pectoral muscles and can help you increase strength in your entire upper body. This exercise is typically performed on the floor; you'll need to start with your hands flat on the floor and shoulder-width apart. Keep your back straight and slowly lift your body up; lower down until your body is at a 90-degree level, and then repeat the sequence. You'll start to feel a burn in your biceps and triceps after 10-15 reps.
As with all exercise routines and weight training workouts, you can slowly increase the weight as your muscles begin to adapt. Most people will adapt to a weight workout within four to six weeks, so plan to increase the weights at regular intervals to maximize your results.
Adding arm exercises to your workouts can help you build strength in your upper body and even increase your overall fitness level. If you're determined to get sculpted and toned arms, consider adding any of the above exercises to your weekly routine for optimal results.{relatedarticles}